A berry that speeds up recovery after a workout
Blackcurrant is a neglected fruit, thanks to the attractiveness and charm of bright relatives such as strawberry and raspberry.
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According to a small study published in the journal Nutrients, those who want to improve their running performance or simply want to recover faster could consider adding blackcurrants to their daily diet.
The scientists hired 27 men and women for a study in which selected participants were not accustomed to strength training.
Half took a placebo, while the other half received a dose of 300 mg of blackcurrant extract over a period of 11 days, with one capsule taken once a day for seven days before exercise, one taken before performing biceps twisting, and one taken once daily for four days after the workout.
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Not surprisingly, those who took the extract experienced a faster recovery in muscle function than in the placebo group. The extract group also regained muscle strength within 24 hours compared with 72 hours for those taking placebo.
The results suggest that consuming blackcurrants could reduce inflammation and oxidative stress - a harmful chemical process in your body - after a strenuous strength workout.
Other foods that contain the same substances as blackcurrants are cherries, blackberries, blueberries, rose hips, and red cabbage. Needless to say, it is important to consult a sports doctor before adding any supplements or extracts to your diet.
By: Sarah R.